Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of

10 air squats

10 push ups

10 V-ups

Workout warmup:

Bench press

5@75%-3@80%-3@85%-max set at 65%

Workout:

For time:

Run 150m

15 Front Squats 115/75, RX+ 135/95

15 Kettlebell Swings 24/16kg

Run 150m

12 Front Squats

12 Kettlebell Swings

Run 150m

9 Front Squats

9 Kettlebell Swings

Run 150m

6 Front Squats

6 Kettlebell Swings

Run 150m

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Jump & Land Drill x 40 seconds

Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.

Immediately followed by…

Every 2 minutes for 6 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 3 minutes, for 12 minutes (4 sets):
2 Cleans + 2 Front Squats + 1 Jerk

*Sets 1-2 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk

(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)

At the 13 minute mark. . .

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk

C.
In 15 minutes, establish a 2 Rep Max Front Squat

D.
Three sets of:
Barbell Step Ups x 6 reps each leg
Rest 30 seconds
Behind The Neck Push Press x 6 reps
Rest 60 minutes

(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)

Skill:

5 rounds of :

10 kipping ring dips

15 GHD situps